This nutrient-dense harvest bowl is warm, filling and packed with macronutrients. With its low sodium content, it’s an excellent choice for managing high blood pressure without sacrificing flavor. The creamy goat cheese, sweet apple and tangy balsamic dressing ensure you won’t even miss the extra salt.

Why is a bowl like this a great option? It’s loaded with whole-food ingredients that are both nourishing and easy to prepare. It’s also perfect for meal prep – just skip the dressing until you’re ready to serve.

Sweet potatoes add healthy carbohydrates, essential for giving your body energy, while also delivering a powerhouse of vitamins and minerals. Delivering vitamins A, C, and B6, potassium and antioxidants, these humble root vegetables are big on nutrition.

The arugula and Brussels sprouts add even more nutrients, including fiber, which plays a key role in balancing blood sugar.

Adding chicken brings in another essential component: protein. Protein helps build and maintain muscle, provides energy and keeps you feeling full longer. Finally, the goat cheese, apple and dressing top the meal with healthy fats, extra fiber, natural sweetness and a burst of flavor.

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Recipe: Harvest bowl with chicken

Recipe adapted from eatthegains.com

Yields 4 servings

Ingredients

  • 3 chicken breasts
  • 1 large sweet potato, peeled and diced
  • 3 cups Brussels sprouts, cut into quarters
  • 4 cups arugula
  • 1 apple, diced
  • 1/3 cup goat cheese, crumbled
  • 1/4 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 tablespoon olive oil
  • Light balsamic dressing
For homemade dressing, combine the following ingredients:
  • 1/3 cup balsamic vinegar
  • 1/4 cup olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Dijon mustard
  • 1 teaspoon honey

Preparation:

Heat oven to 425 degrees.

Prepare the veggies: Wash and cut the sweet potatoes and Brussels sprouts as indicated. Combine 1/4 teaspoon salt, pepper, garlic powder and onion powder. Add 1/2 tablespoon olive oil to the veggies and toss them with the spices.

Roast sweet potatoes and Brussels sprouts for around 45 minutes, or until fork-tender.

Prepare the quinoa: Cook 1 cup rinsed quinoa according to package instructions.

Prepare the chicken: While the potatoes are roasting, prepare the chicken. Combine remaining 1/2 teaspoon pepper, garlic powder and onion powder. Add remaining 1/2 tablespoon olive oil to chicken and cover with spices.

Sear the chicken on medium-high heat for about six minutes on both sides, or until chicken reaches an internal temperature of 165 degrees.

Prepare remaining ingredients: Wash arugula and place in large salad bowl. Dice the apple and crumble the goat cheese.

Assemble: Add the Brussels sprouts, sweet potatoes, chicken, chopped apples and crumbled goat cheese to the arugula. Top with balsamic dressing and serve.

Yield: 4 servings. Per serving (dressing not included): 346 calories; 10.8 g fat; 82 mg cholesterol; 322.7 mg sodium; 29 g carbohydrates (11 g sugar); 35 g protein

This recipe was reviewed by Brittany Kingry, registered dietitian at CoreLife Novant Health – Matthews.